2019-03-08 CF Open 19.3

WARM
500m row
std warmup
few of each movement below.

MAIN

A. CF Open 19.2. 10 min AMRAP
{
200ft OH DB Lunge 50#
50 DB Step-up 24' 50#
50 STRICT HSPU
200' Handstand walk (as if)
}
93 reps. Lunges, DB stepups done in 9:21, then got 3 HSPU (plus 1 no rep)

Plan was to get a few HSPU, so more or less went according to plan. Realized I paced the step ups a bit slowly and had to pick up the pace at the end. Depending how I feel, I may re-do on sunday

2019-03-07 WOD

Active recovery day - took it easy because back still a bit tweaked and Open is tomorrow morning

WARM
std warmup
snatch drills w PVC

MAIN

A. 1000m row
4:20

B. Snatch practice - light
2c3 @ 45, 2x3@75

C. (superset w above)
HSHold x 3, HSPU - 31x1

D. MU practice
1 strictMU
3 Strict L-sit MU
1 bar MU
1 strict bar MU

2019-03-06 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
5 ring dip (rx was regular dip)
5 pullup
}

B. For time
{
10 Cleans 115#
25 DU
8 Cleans 125#
25 DU
6 Cleans 135#
25 DU
4 Cleans 145#
25 DU
2 Cleans 1x155, 1x165#
25 DU
}
9:56

I added

C. 3 rounds, not for time
{
8 DB ext rotation/side 10#
1 tuck  front lever x5s
1 HSHold x10s
}

2019-03-05 WOD

WARM
std warmup
500m row
2x3/side KB pushpress
2 strictMU

MAIN

A. 3x5 pushpress 41x1 tempo (stayed ~light because back is feeling a little tweaky)
5x75, 5x95, 5x95

B. 3 rounds for time of
{
50 lunges (25/side)
25 KBS (3/4 height) 36# (Rx was 53#)
5 MU (did 2-1-1-1, 2-2-1, 3-2)
200m run
}
12:30

I added

C. HSHolds
4x10s

2019-03-03 CF Open 19.2 re-do, and Yoga

Went in with goal of getting at least one clean at 185, and that's what I did. I gave up w 10s left and really should have pushed and done a second one, but I'll take the score. Huge jump on hte leaderboard and a PR for me.

WARM
std warmup plus movements below

MAIN
A. CF Open 19.2. In 8 min, complete the following to earn more time and scale up
{
25 T2B
50 DU
15 Cleans 135#
25 T2B
50 DU
13 Cleans 185#
}
I got done the second round DU's at 7:32 (slower than friday) but managed a clean at 185#. Finished at 7:50, should have tried one more rep

(later that day)

B. One hour Yoga class

2019-03-02 WOD

WARM
750m row
std warmup
2 rounds
{
6 wallball 14#
6 burpees
6 box jmp
6 KBS 36#
}

MAIN

A. Partner workout. 15 min AMRAP
{
P1: 20 cal row
P2: 8 box jump, 8 KBS 53#, 8 Goblet Squat
}
6 rounds each

B. Partner workout. 15 min AMRAP
{
P1: 15 cal AirDyne
P2: 10 wallball 20# + 5 burpees
}
7 rounds each + 3 wallball

2019-03-01 CF Open 19.2

Crossfit open 19.2 was a repeat of 16.2, with removal of the 4min interim timecap (to allow slower folk to hit the 8 minute mark instead of stalling at 4 min)

WARM
std warmup
1000m row
clean drills
DU warmup

MAIN

A. CF Open 19.2. In 8 minutes attempt to complete:
{
25 T2B
50 DU
15 Squat Cleans at 135#
25 T2B
50 DU (tie break time after DU's done)
13 Squat Cleans at 185#

}

If done in under 8 min, another 4 min is granted for 25/50/11, w clean reps going down but weight going up. 

In 2016, I got up to the 185 cleans at 7:39. This year, 7:09, so 30 seconds faster. Still missed the 3 attempts I made at the cleans though. Considering re-doing it. I should be able to at least get one rep. Anyhow, still a PR